March 2024

Walking and Light Movement

Getting your body moving doesn't have to be daunting. It can be as simple as starting a regular walking routine or light stretches. Getting up and moving around for 20-30 minutes is all it takes. Let's dive into how to explore movement safely and effectively.

Benefits of Movement

Movement has a variety of benefits.

- Mental Clarity

- Improved Range of Motion

- Increased Strength and Stamina

- Reduced Stress, Anxiety, and Depression

- Improved Blood Pressure

- Increased Appetite

- Maintain Healthy Bones, Muscles, and Joints

- Decreased Swelling, Inflamation, and Pain Associated with Arthritis

Exercise Isn't Always "Exercise"

Movement can take a variety of forms and doesn't always have to include weights and massive amounts of strain. Examples of alternate movement are:

- Gardening and Yard Work

- Walking

- Yoga/Stretching

- Water Aerobics and Swimming

- Qigong or T'ai Chi

- Dancing

- Cycling

- Canoeing/Kayaking

- Hiking

- Cleaning and Tidying Your Home

Pro Tip: Try moving outside around 7am or 7pm, before the sun comes up or after it sets. This will help you get some fresh air while reducing the risk of overheating or sweating too much. Many of the movements listed above can also be done indoors.

Gear up for the Kidney Walk!

Our teams at Jacksonville Nephrology and DialySuites come together to form 'The Dream Team' to participate in a 5k put on annually by the National Kidney Foundation (NKF). We want to extend the invitation to you to walk with us! This month's education is a great way to start moving your body in preparation for the walk in May. Click the link below for more information about the walk!

NKF: Jacksonville Kidney Walk

Movement Resources

Websites and Videos

Listed below are trusted websites, like the National Kidney Foundation and Mayo Clinic, to help provide additional information.

NKF: Stay Fit

CDC Older Adult Exercise

Jacksonville Senior Services

Blog Posts

The Bean provides a variety of resources about all things kidney related.

Walk it Out: 10 Benefits of Walking

Safe Exercises

Local Classes and Locations

Find a local class or gym that offers classes and equipment to get active with others.

YMCA Classes

Silver Sneakers Classes

Mandarin T'ai Chi Society

How the HumHealth App Helps

Tracking Movement

While tracking your movement is not part of the RPM program, the HUM Health app has a feature that can help yout track your movement for personal reference. As a reminder, the RPM program and HUM Health app are not focused on assisting with intentional weight loss. RPM is meant to manage blood pressure and monitor for significiant, unintentional weight changes.

Navigate to the menu button (3 horizontal lines) in the upper lefthand corner on the home screen.
Scroll to the "Goal Tracking" section and select "Physical Activities"
Select the icon that best represents the exercise or activity
Select the "+" in the purple circle in the top right corner of the screen to add your activity level. Follow the prompts on the screen. When done, select "save" in the top right corner.
You can also track other factors like urine color and how much you sweat. Based on your location, the app will provide the outside temperature as well.

Download in the Apple App Store

Download in the Google Play Store